14 RiversideHealthcare.org G R L I V I N G 34 Ingredients 6 ounces yolk-free ribbon pasta 1 ( 14.5-ounce) can pinto beans, 1/4 cup liquid discarded 1 tablespoon olive oil 2 teaspoons minced garlic 1 ( 10.8-ounce) package frozen broccoli, cauliflower and carrots, thawed 1/2 cup fat-free chicken stock 1/2 t easpoon seasoning (an herb like basil or a sodium-free blend) 1/4 teaspoon black pepper 4 t easpoons grated Parmesan cheese Makes 4 servings. Directions ● In a medium saucepan of boiling water, cook pasta 7 to 8 minutes, or just until tender; drain. ● Meanwhile, in a blender or food processor, puree beans and remaining liquid until smooth; set aside. ● In the same saucepan over medium heat, heat oil and garlic for 2 minutes, stirring occasionally, making sure garlic does not brown. Add pureed beans, vegetables, chicken stock, seasoning and black pepper; heat for 5 minutes. ● Stir in noodles and continue to heat for 3 to 5 minutes, or until heated through. Sprinkle with Parmesan cheese and serve immediately. Nutrition Serving size: 11/4 cups. Amount per serving: 308 calories (45 calories from fat), 5g total fat, 0.8g saturated fat, 0g trans fat, 3.3mg cholesterol, 405mg sodium, 50g total carbohydrates, 7.7g dietary fiber, 5g sugars, 14g protein. Remember that when using a stronger tasting cheese, like Parmesan, a little goes a long way. That means a lot of flavor without a lot of guilt. And in this recipe, the sauce gets its creamy texture from pureed beans rather than cream for more protein and less fat. Better-for-you tip: SKINNY
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